WOD
Warm-Up
General Dynamic Warm-up/Stretch
Strength
3-4 Sets
1.1.1.1 Mixed Grip Weighted Pull-up (full ROM each rep)*
6-8 Dips (21X1) or Negative Dips (3101)
10 Glute Bridge DB Floor Press
*pronated pull-up, mixed grip (2x), supinated – as heavy and strict as possible
Negative Dips: https://youtu.be/X2zPQZJpzys?t=30
Conditioning
4 Rounds for Quality (Time):
100m Run
12 Supinated Body Rows
10 HR Push-up
8 Alternating KB Curtsy Lunges (53/35)*
6 KB Horn Bicep Curl
*L+R=1
Curtsy Lunge: https://www.youtube.com/watch?v=H2Zzn5YJvOk